The Doctor Is In

By DAMON RASKIN, M.D. | Special to the Palisadian-Post

Q:It seems everywhere I turn, I am seeing suggestions that I meditate. The latest has been a series of targeted ads on social media, including for apps that help with it. Are there health benefits to meditation? Do I need to use an app to guide me for the full effect?

Can sitting with your legs crossed on a pillow with the lights dimmed and your eyes closed trying to still your mind and focusing on your breath actually lead to health benefits? The answer is absolutely yes! Do you need an app for that? Absolutely not!

Meditation is an ancient practice that dates back thousands of years and is a practice that is common worldwide because it indeed has benefits for brain health and overall well-being. It involves focusing or clearing your mind using a combination of mental and physical techniques.

There is no one correct way to meditate, and meditation can take many different forms. For example, body-centered meditation involves focusing on the physical sensations you can feel throughout the body, while mantra meditation involves repeating and focusing on a particular phrase or sound.

Mindfulness meditation is about staying aware of what is happening at the moment rather than letting your mind wander and worrying about the past and future. There are many other forms both religious-based and others that are purely secular.

I have a patient who owns a meditation studio, and when I told her the other day that I thought meditation was difficult, she laughed and said she could show me how to do it in less than five minutes. I told her that I would take her up on that in the near future. But what can you get out of all of this?

Research studies have shown that regular practice of meditation can decrease symptoms of anxiety, depression and post-traumatic stress disorder. In addition, there are improvements seen in the ability to think, concentrate and solve problems.

The benefits do not stop at mental health alone. I found studies touting improvements in blood pressure, insomnia and even chronic pain.

In the last few decades, as brain imaging advancements have been made, there are actual differences in the size of certain parts of the brain in patients who practice meditation regularly. These are the parts of the brain that manage or control senses such as vision and hearing, and the ability to think, concentrate and process emotions.

Meditation can not only help you better understand yourself, but also increase positive feelings and actions toward others.

So where can you start? Sure, there are apps to help you, teachers to guide you and many books on the subject. But, it is best to start with a simple practice that you can work into your daily routine over time.

Set aside just five or 10 minutes at most. Pick a quiet, calm place, and sit with your eyes closed and focus on your breathing.

Notice when your mind wanders because that is normal, and don’t get hard on yourself when it does. Just gently return your thoughts to your breath and feel your body.

If more people meditated on a daily basis, the world may in fact be a healthier, more peaceful planet.

Have a question you’d like to see answered by Dr. Raskin in a future edition of the Palisadian-Post? Send it to mypost@palipost.com for consideration.